Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
3 minute brisk walk
10 Active Samson (lunging hip stretch) 5 per side
10 Toy Soldier (leg kicks) 5 per side
10 Arm Circles 5 forward/5 backward
10 Walking Quad Stretch 5 per side
Metcon (Time)
3 Rounds:
20 Air Squats
10 mountain climbers
10 Burpees
20 High Knees
Videos for each exercise:
air squats: https://www.youtube.com/watch?v=C_VtOYc6j5c
mountain climbers:
https://www.youtube.com/watch?v=lvaQcFaxL00
Burpees:
https://www.youtube.com/watch?v=TU8QYVW0gDU
High Knees:
https://www.youtube.com/watch?v=ZZZoCNMU48U
Core
FIT Core H2 (No Measure)
10 Side Plank (each side)
10 Superman
10 Hollow Rock
Side Plank:
https://www.youtube.com/watch?v=3p8EBPVZ2Iw
Hollow Rock:
https://www.youtube.com/watch?v=p7j02V1fIzU